Prototype Training Systems (CrossFit Prototype) – CrossFit


-10 Good mornings

-10 tempo air squats

-10 shoulder taps

Active hamstring

Walk the dog + pike pass through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

Lateral lunge w/ shoulder flexion

4 point squat

Band pull-aparts

Band pass throughs


Deadlift (4×3)

*80-85% across all sets


Charlize Theron (AMRAP – Rounds and Reps)

10 minute amrap

10 Deadlifts 185/125# (RX+245/175#)

20/15 Cal Row